Single-Arm KB Row
How-To Guide & Brutal Variations
Unilateral pulling power. Fixes left/right imbalances and lets you go heavier than dumbbells.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Single-Arm KB Row | 3 | 10–12/arm | Plank Bird-Dog Row | Kneeling Row | Row + Push-Up Combo |
Single-Arm KB Row – Primary Instructions
- 0) Brace opposite hand/knee on bench.
- 1) Grip KB, core tight, hips square.
- 2) Pull elbow high and back — think “elbow to ceiling”.
- 3) Full stretch at bottom, squeeze at top.
If too hard right now: Use lighter bell or kneeling support.
Spartan Mode: Add push-up between reps (no rest).
Pro Tip: Keep hips square — no twisting. That’s where the magic happens → Competition Kettlebells
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